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Quads

Reverse Lunge High Knee

Reverse Lunge High Knee

A.

Stand with feet hip-width apart, holding a weight in each hand by sides. Step left leg back into a reverse lunge, bending knees 90 degrees to start.

B.

Stand up on right leg and bring bent left leg toward chest. From here, immediately step left leg back into lunge (without touching foot to floor in between). That’s 1 rep. Repeat for 60 seconds. Switch sides; repeat.

Mistakes and Tips:

Scale down: After lunge, return to standing on both legs before bringing knee to chest.

Side Lunge Swing

Side Lunge Swing

A.

Stand with feet together, holding a weight in right hand and resting it on front of right thigh (left hand is on hip). Step right leg as far right as you can, toes facing forward, bending right knee 90 degrees and lowering weight toward floor.

B.

Push off right leg to return to start, swinging weight up to shoulder height. Lower weight to start. That’s 1 rep. Repeat for 60 seconds. Switch sides; repeat.

Mistakes and Tips:

Scale Down: Do a squat instead of a lunge: Stand with feet wider than hip-width apart, holding the ends of a weight with both hands. Lower into a squat, then swing weight up to shoulder height in front of you as you stand. (Return to squat, lowering weight.)

Low Jump Squat

Low Jump Squat

A.

Stand with feet together, holding a weight horizontally by ends with both hands at chest and elbows bent downward. Squat to start.

B.

Remain in squat as you jump feet wide. Stay low and jump feet together. That’s 1 rep. Repeat for 60 seconds, remaining in squat throughout.

Football Squat

Football Squat

A.

Stand with feet hip-width apart and palms pressed together at chest, elbows bent downward to start. Squat as low as you can, resting elbows lightly atop knees.

B.

Maintain elbow-knee contact as you straighten legs, sending hips up and back and folding forward from waist. Return to start. That’s 1 rep. Repeat for 60 seconds.

Mistakes and Tips:

Scale down: Instead of taking elbows to knees, cross your arms with hands on top of shoulders.​
Scale up: As you return to start, pulse the squat twice.

 

Duck Walk

Duck Walk

A.

Stand with feet hip-width apart then lower into a squat to start, keeping hands at chest with elbows bent.

B.

Maintaining squat position throughout with chest up, step forward with left foot then right. Continue walking

Mistakes and Tips:

Scale it down: Perform walking lunges instead.
Scale it up: Hold medicine ball at chest while walking.

High to Low

High to Low

A.

Stand with feet shoulder-width apart, holding med ball with both hands directly overhead to start.

B.

Squat as you bring ball outside of left foot with straight arms. Return to start. Repeat to right. Continue alternating.

Bear Plank Palms to Elbow

Bear Plank Palms to Elbow

A.

Begin on all fours (tabletop position) on floor. Lift knees one to two inches off floor to start.

B.

Lower left forearm to floor, then right forearm to floor, maintaining a flat back.

C.

Reverse movement back to start. Repeat, alternating leading arm each time.

Mistakes and Tips:

Scale it down: Keep knees on the floor.

Side-to-Side Push-Up

Side-to-Side Push-Up

A.

Start on floor in plank on palms. Step left hand to the left and perform a push-up

B.

Bring left hand to center.

C.

Step right hand to the right and do a push-up; return to start position. Continue alternating

Mistakes and Tips:

Scale it down: Perform push-up from knees.
Scale it up: Perform a power push-up, elevating palms and upper body off floor for a split second with each push (land with elbows soft before lowering again)

Power Squat Press

Power Squat Press

A.

Stand with feet hip-width apart, holding medicine ball into chest, elbows bent by sides.

B.

Squat, sitting hips back.

C.

Jump as high as you can, bringing feet together and pressing ball directly in front of chest. Return to squat immediately from jump and continue.

 

Mistakes and Tips:

Scale it down: Instead of jumping, rise up on balls of feet to engage calves

Wood Chop

Wood Chop

A.

Stand tall and hold a dumbbell with both hands at chest height. Twist torso as far as possible to the left, bringing the dumbbell up and above left shoulder.

B.

Keeping chest up, bring the dumbbell down all the way across body in a "chopping" motion—go slow and exhale on the way down.

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